5/3/1 Cycle 2 5+ Week
Deadlifts
5 x 92.5kg / 126lbs
5 x 115kg / 253lbs
6 x 130kg / 286lbs
Disappointed with this. Style using the sumventional style, but I think I can pin this poor show down to a few other things before jumping the gun.
-I was deathly hungover
-Got a cold over Christmas
-Not in my usual gym so bar doesn't feel good for DLing
-No chalk or straps
Looking forward to getting a real DL session in next week.
OHP
5 x 35kg / 77lbs
5 x 42.5kg / 93lbs
6 x 47.5kg / 105lbs
Poor also because of the aforementioned reasons plus there's no rack in this gym so I had to clean the weight up from the ground.
Rows
3 x 5 x 82.5kg / 181lbs
Again, no straps so these were chit. Awful form etc.
Ab rollers
3 x 10
These are sweet, can't believe I haven't been doin them before. Though whatever way i'm doing them I seem to be putting some pressure on my low back. I'll look up some youtube vids about them before my next session.
Incline Bench Press
2 x 8 x 60kg / 132lbs
Can't wait til I shake this cold.
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Thread: Harry's 5/3/1 Log
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12-28-2012, 10:04 AM #241
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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12-28-2012, 05:15 PM #242
Still a good session; especially with being sick Harry.
Its funny cuz I also did some cleans to OHP the other day cuz the gym I went to didn't have a rack for OHP. I liked it so much I'm going to make it a habit . Lol, how'd you like the feeling of it? I tried to do the whole rep real quick, going from a clean to OHP.
And you want to be called Dan? Notsureifsrs?My log
http://forum.bodybuilding.com/showthread.php?t=147800823&p=941910683#post941910683
PSN ID: I_M-th3-b3ast
Playing Skyrim
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12-29-2012, 12:19 PM #243
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
cheers bro, and naw notreallysrs with that lol.
I didn't mind cleaning it up, but I kinda prefer lifting out of the rack because I can get set into a tight position straight off the bat.
In other news my cold is leaving a bit and I ended up skipping squat day this week due to a combo of horrible sleep and this cold. To make up for the drinking over the holidays (not to mention Monday night) I think i'll do 4 days this week with 4 conditioning sessions, starting tomorrow with Bench day.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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12-30-2012, 11:13 AM #244
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
5/3/1 Cycle 2 3+ Week
Bench Press
3 x 62.5kg / 138lbs
3 x 70kg / 154lbs
8 x 80kg / 176lbs
I am disappoint with this, but the bench in that gym is rickety and very narrow (always feel like one lat is sliding off disturbing my tightness) and there are no safeties, and I was alone in the gym so no spotter... All of this plus the fact that I rushed the setup because the epic bit of my PR song was coming up (atleast some of you must know this feel) means that although it was chit this week, I know I can do better.
Lazy BBB Incline Bench
I say lazy because I only did 3 sets.
3 x 10 x 50kg / 110lbs
and I had to struggle for the last 2 reps! harder than expected and only working with 50% of my 1RM.
Rows
3 x 5 x 82.5kg / 181lbs
Strapped this time, form much better.
Overhand Pulldowns
2 x 10 x 60kg / 132lbs
10 x 50kg / 110lbs
Ab rollers
3 x 6-8
Brushed up on form alot, hard as fuark and there's an immense pressure in my head as I try to stay tight lol. Keeping these in.
Straight Bar Curls
3 x 12 x 35kg / 77lbs
Lying Tricep Extension
3 x 10 x 30kg / 66lbs
Think the cambered bar is heavier than 10kg actually, but i'm happy with an under-estimation.
Sprints
Can't remember how many but between 4 and 6 I think. Wasn't in the mood for these at all so stopped earlier than usual.
Poverty photo of chicken fried rice & gravy I had the other night
Tomorrow is new years eve and marks the last great pissup for me for a while.. atleast til the end of the year. Tomorrow i'll be getting my protein in through chickenbreast and powder with a lot of veg and filling the rest of my cals with vodka and beer.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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12-30-2012, 11:51 AM #245
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12-30-2012, 12:42 PM #246
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12-30-2012, 02:34 PM #247
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12-30-2012, 06:11 PM #248
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12-31-2012, 08:21 AM #249
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
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haha u cheeky kunt, drinks on the house amirite?
thanks brah I keep telling myself that, it was once a huge goal for me to do it x5.
and funny you should phucking ask my friend, stepped on the scales this morning and am down to 196lbs despite the festivities. 1lb a week has been maintained as in a few days I will have been cutting for 4 weeks.
The reason i'm so pleased about this is I desperately needed a dump when I weighed in.
edit: 195lbsLast edited by hcoyle545; 12-31-2012 at 08:26 AM. Reason: took a dump
BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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12-31-2012, 09:23 AM #250
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
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- Rep Power: 4134
Worked it out and it's actually been a month as of yesterday. Took progress pics, not all that happy because I see pretty much 0 change, but I admit it could be the lighting/scale differences. I'll probably wait until next month to update with pics on here..
BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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12-31-2012, 09:39 AM #251
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12-31-2012, 10:29 AM #252
- Join Date: Jan 2010
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Back Before/After
Back flexed before/after
Posing has a lot to do with it as well since in the 2nd flex pic I seem to have lost my back.Last edited by hcoyle545; 12-31-2012 at 10:49 AM.
BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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12-31-2012, 10:35 AM #253
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12-31-2012, 10:50 AM #254
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12-31-2012, 11:26 AM #255
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01-01-2013, 06:37 AM #256
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
Happy New Year folks. Last night wasn't half as bad as it could have been calorie wise and I doubt I'm in a surplus at least.
It marked the last of the holidays for me so this year is gonna be a good year for gains. losses and then gains.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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01-01-2013, 01:25 PM #257
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01-01-2013, 07:59 PM #258
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01-01-2013, 08:05 PM #259
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01-01-2013, 08:26 PM #260
- Join Date: Jan 2010
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- Rep Power: 4134
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01-02-2013, 06:03 PM #261
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01-03-2013, 01:14 AM #262
or it could be that you've only been cutting for 4 weeks. last time i cut i was going for 19 weeks, 1lb a week. needless to say i didn't see any decent progress until weeks 11ish onward.
just remember the first 4-8 weeks will be the hardest in terms of keeping motivation high because progress won't be that noticeable. but when you start seeing constant progress it's fcking amazing and really helps the fact that the dieting/lifting aspect becomes exponentially harder
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01-03-2013, 02:27 AM #263
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
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01-03-2013, 02:33 AM #264
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
5/3/1 Cycle 2 3+ Week
Deadlifts
3 x 105kg / 231lbs
3 x 122.5kg / 270lbs
8 x 137.5kg / 303lbs
This was the real DL session I was waiting for. Felt goooood with the semi sumo stance man, real good. Hips and hammies are trembling today though lol.
Anyway, that's a rep + projected 1RM PR.
OHP
3 x 40kg / 88lbs
3 x 45kg / 99lbs
4 x 50kg / 110lbs
One rep less than last time I did 50kg.
Rage
Chinups
Just scattered throughout the workout
8 , 8 , 6
Bench Press
Since I hadn't benched since Sunday.
2 x 6 x 80kg / 176lbs
10 x 60kg / 132lbs
Close Hammer Grip Pulldowns
3 sets.
Ab rollers
3 x 8BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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01-03-2013, 04:35 PM #265
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01-03-2013, 05:27 PM #266
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
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01-03-2013, 06:06 PM #267
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01-03-2013, 09:03 PM #268
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
fuark yeah my hammies and quads are still feeling it, not to mention my ass.
it's 5am and i'm supposed to do squats today, except I haven't slept. I should really wake up at a reasonable hour, but tbh fuk that because my squat session will most definitely suffer.
Brb waking up at 3pm tomorrow and killing an evening squat session.
Oh I found this old pic stashed in my picture folder from May 2012.
hard to believe I felt like a fat bastard.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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01-03-2013, 10:39 PM #269
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01-04-2013, 08:48 AM #270
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